Daily WOD

4 x 10 minute stations. Stations 1, 2 and 3 will involve 30 seconds of work followed by 30 seconds of rest each minute for 10 minutes. Station 4 is a partner wod with a 10 minute time cap. #1 Row for total Calories #2 Double Unders for total...

Mobility 6.15pm WOD 10 rounds for time: 4 Deadlift @ 75% of 1RM 8 Chest-to-Bar Pull-Ups 12 Weighted Lunges (30 second rest between rounds. Time includes rest periods.) httpv://www.youtube.com/watch?v=V-f7nFbUujQ...

A) For time: 20 Push Press (50/35kg) 400m Run 15 Push Press 400m Run 10 Push Press 400m Run 5 Push Press 400m Run Then: B) 10 Muscle-Ups and/or C) 20 Dips and/or D) 30 Hand-release Pushups [caption id="attachment_5741" align="aligncenter" width="576"] Jason V[/caption]...

Mobility 6.15pm WOD Back Squat 3-3-3-3-3-3-3 These are working sets. Spend 15 minutes warming up to the first set of 3 and then do a set every 2.5 minutes. [caption id="attachment_5734" align="aligncenter" width="576"] Krusher[/caption]...

With a 20 minute time cap: 800m Row Then AMRAP 10 Toes-to-Bar 10 Dumbbell Push Press (5 x L, 5 x R. 20/15kg) 10 Burpee Box Jumps (24/20") 20 Double-Unders *Score = Total Reps (50 reps per round) [caption id="attachment_5727" align="aligncenter" width="348"] Samson[/caption]...

MOBILITY 7.30am TECH and SKILLS 9.30am - Kettlebell Work (This will pick up where we left off last week. All are welcome even if you missed last week.) WOD 6.30, 7.30, 8.30am A) “Eva” 5 rounds for time: 800m Run 30 Kettlebell Swings (32/24kg) 30 Pullups or B) 5 rounds for time: 800m Run 15 Med Ball Cleans (9/6kg) 15 V-Ups httpv://www.youtube.com/watch?v=0JHQqsE-rxM...

A) Clean 1 RM B) OTM for 10 minutes 2 Cleans @ 80% of 1RM 5 Lateral Burpees httpv://www.youtube.com/watch?v=wP_4tYWTeLQ...

Mobility 6.15pm WOD A) “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (45/30kg) or B) “Nate” AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (32/24kg) [caption id="attachment_5705" align="aligncenter" width="512"] 5am Crew[/caption]...

3 x 5 minute AMRAPs. Two minute rest between each. A) 10 Wall Ball (9/6kg) 20 Double Unders B) 10 x 5m Shuttles (Forwards and Backwards) 20 Kettlebell Snatches (24/16kg) C) 10 Calorie Row 20 Pushups [caption id="attachment_5698" align="aligncenter" width="512"] Karsten[/caption]...

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